You’ve likely heard the term HIIT floating around in certain fit circles. It’s an abbreviation for High Intensity Interval training and it works like this: alternating between periods of hard effort with lighter recovery. Simply put this means you’re executing short bursts of exercise followed by rest, hitting the full body at a fast pace. Pair this with weights-free exercises and it’s the ideal workout scenario when time is not on your side (or you just don’t feel like going to the gym).
HIIT is also the perfect way to add some life back into a stale workout regimen. If you’ve become bored or feel like your results have plateaued, this style of training can be more effective (not to mention more practical) than traditional weigh and cardio routines.
When it comes to HIIT training there is a variety of exercises to choose from, and no equipment or gym required. If all you have is 15 minutes in the morning before you start your day, perfect! Something to keep in mind though, because you are moving at a faster pace, there’s no time to correct form set by set, so proper form from the start is essential.
New to HIIT? Here are two ways to introduce the technique into your regimen. A 15-minute option to power through, or 30 minute routine when you have the luxury of a little more time.
The Routines:
15 Minute Routine
-Do each exercise below once for 1 minute, followed by 10 seconds of rest.
30 Minute Routine
Select 6 exercises from the list below. Do each move for 45 seconds, rest for 15 seconds. After each circuit rest for 1 minute. Complete 4 sets.
The Exercises
Walkout
Fold your body forward, reaching for the floor. Walk your hands out until you’re in a plank position. Walk them back in and stand up.
Butt Kicks
Start standing with feet under hips and hands at sides. Bend left leg and raise heel to glute, then quickly return it to start and repeat on the right side.
Burpees
Start standing then jump down into a plank and then quickly lower yourself to the ground. Push yourself up from the floor, jump your feet towards your hands as you stand up, and finish the move with another standing jump at the top.
Mountain Climber
Get into a plank position, making sure to distribute your weight evenly between your hands and your toes. Drive your right knee toward your left elbow. Then switch legs, pulling one knee out and bringing your other knee in. Keep your hips down and run your knees in and out as far and as fast as you can.
Jumping Jacks
To start, stand in center of mat with feet together and arms at sides. Then, simultaneously raise arms out and overhead while jumping feet out past shoulders. Without pausing, quickly reverse the movement.
Jump Squat
Stand with your feet shoulder-width apart. Sit your hips back and down to about knee height. Driving through your heels, stand back up to your starting position.
Squat Punches
Stand with your feet shoulder-width apart. Squat down, pushing your hips back, and start punching forward with your right hand, then left hand.
Star Jump
Start standing with feet together and arms at sides. Bend knees to crouch down, bringing fingers to hover above toes. Then jump up into air bringing legs straight and wide outside of shoulders and arms out overhead, forming “X” with your body. Softly land back into a crouch.
Jump lunge
Start in a lunge with right leg forward and left back, both bent at 90 degrees, right arm straight at side, and left arm bent, hand in line with chin. Jump up quickly off floor, switching legs in midair to land in lunge with left foot forward.
Plank
Place your hands directly under your shoulders (slightly wider than shoulder-width) as if you’re about to do a push-up. Ground your toes into the floor and squeeze your glutes to stabilize your body. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands.
Push ups
Start in a plank position with your hands almost shoulder-width apart. Bend your elbows to 90 degrees, bringing your chest closer to the floor, then push yourself back up to your starting position.
Wall Sit
Lean back against a wall with your torso. Press back and slide down the wall until your thighs are parallel with the ground, making a 90-degree angle. Keep your head, shoulders, and upper back against the wall and hold the position.